Nutritional basics- April nutrition

When researching, learning, and building your own plan with nutrition you are going to run into a ton of terms that you may not know the meaning of. This can be really confusing. With that being said, I am going to go over a few of these terms to help you out on your nutrition journey.

Base metabolic rate is basically the calories your body need to “be alive” meaning to perform all the basic functions for life not including the exercise you do. For an extremely simplified way to figure this out is to take your body weight (in lbs) x 10. This isn’t exact by any means, but it does give you a place to start when you are planning for our calorie goals.

Carbs- carbohydrates, these are basic compounds comprised of carbon, hydrogen, oxygen. These are converted to sugar by your body and used for energy. Carbs are found in a wide variety of foods. They aren’t inherently bad, but if your body has an excess it will store the extra rather than letting it leave the body.

Proteins are part of the development growth and repair of body tissues. They are most commonly found in meats, but can be found in some grains, beans, and meat alternatives.

Macronutrient compounds that have a high caloric value that the body has a large daily need for. Carbs, proteins and fats are some examples

Micronutrient nutritional items that the body doesn’t have a high need (amount needed) such as vitamins and minerals.

This is just a small part of the information that you will be running into but I hope this at least give you a little place to start.

Cauliflower power! April Nutrition

Soups are a great way to fill in your meals and add to them without feeling too heavy. I have even put protein powders to help add more calories and protein to my diet.


1 large head cauliflower (2 – 2 1/2 lb), cored and chopped into small, bite size pieces

2 Tbsp olive oil

Salt and freshly ground black pepper

3 Tbsp butter

1 cup finely chopped yellow onion

3 1/2 Tbsp all-purpose flour

1 clove garlic , minced

3 cups milk

1 (14 oz) can low-sodium chicken broth

1/2 cup heavy cream

1 tsp dried parsley or 1 Tbsp chopped fresh

1/4 tsp (slightly heaping) dried thyme or 1 tsp chopped fresh

1 bay leaf

1/4 tsp granulated sugar

4 oz shredded sharp white cheddar cheese , shredded (1 cup), plus more for serving if desired

1 oz finely grated parmesan cheese (slightly packed 1/4 cup)


1 Preheat oven to 425 degrees. Place cauliflower on baking sheet, drizzle with olive oil and toss to evenly coat, then spread into an even layer and season lightly with salt and pepper.

2 Bake in preheated oven until golden, about 25 minutes. Remove from oven and set aside.

3 In a large pot, melt butter over medium heat. Add in onion and saute until tender, about 4 – 5 minutes. Add in flour and cook, stirring constantly 1 1/2 minutes, adding in garlic during last 30 seconds of cooking.

4 While whisking, slowly pour in milk followed by chicken broth and cream. Add in parsley, thyme, bay leaf, sugar, roasted cauliflower and season soup with salt and pepper to taste (I used 1/2 tsp salt but this may vary depending on how much salt you added to your cauliflower and how much salt you prefer).

5 Bring to a boil, stirring constantly, then reduce heat to low. Puree 3 cups of the soup in a blender (being careful as your working with hot liquids) and return to soup in pot.

6 Remove from heat and stir in sharp white cheddar and parmesan cheese. Serve warm garnished with additional shredded white cheddar and serve with fresh bread or croutons if desired.

#ironside #ironsidemc #ironsidemedievalcombat #aprilnutrition #nutrition

The “fake” rules of dieting- April Nutrition

Anyone who survived through the 80s and 90s should be familiar with the fake rules of dieting. Such as a Diet Coke cancels out that order of French fries. My favorite, a salad cancels out desert. Sadly, good nutrition isn’t that simple or easy to manipulate. A certified nutritionist can certainly help you navigate through the sudo science that is “dieting.” However, you have to be honest with them and with yourself. That honesty starts with keeping a detailed food log. Nutrition is based on science and data. A nutritionist has studied the science, however they need the data that is specific to you to give you the best advice.

That is where the food log and fitness journaling comes in handy. I keep a log of my workouts, martial arts training, nutrition, and injuries. For the beginner simply keeping a basic record of what you eat and drink on a daily basis for a few weeks can make all the difference. At first don’t worry about the exact measurements, its more important to see the grand picture. This is the data the you and a nutritionist can use to learn what you need to add or take out of your diet.

Just recently I noticed an increase in injuries when I stopped eating certain foods. Upon further investigation I was low on magnesium and a few other vitamins found in foods such as spinach, cashews, almonds, certain fish, and pumpkin seeds. I made a few adjustments and my aches and pains were reduced. This same principle can apply to energy levels, muscle gains, mood, and so much more. So, many times an athlete’s battle is won or lost in the kitchen. You have worked so hard and put in hundreds of hours into your fitness it would be a shame to loose that hard work to something that can easily be fixed. Work hard, eat clean, and become the best version of yourself that you can!

#ironside #ironsidemc #ironsidemedievalcombat #healthyeating #foodlog #powerofjournaling #nutritionist #fakediet #nutrition #scienceandnutrition #databaseddecissions #5starnutritionuv #outlawlaboratory #bgreaterfitness

Sweet, Spicy, Savory SALMON- April Nutrition

This recipe is more about the sauce than it really is about the main ingredient. The honey-chili sauce is a great twist on salmon. I find this is best when baked on the salmon, but you can add it to grilled or fried salmon too. It’s not too strong and the taste of the salmon is alway there. So at the end you have honey-chili salmon, enjoy!


(serves 16)
NOTE: I used red chili flakes instead of the chili powder, it adds a bit more heat.

1/4 cup finely chopped shallots

2/3 cup honey, slightly warmed

1/4 sherry vinegar

1 tsp pasilla chili powder

1/4 tsp ground cumin

1-1/2 cup chicken or vegetable broth

1 tsp chopped cilantro

2Tbsp chopped toasted pecans


1: Lightly coat a sauté pan with cooking spray and place over medium-high heat. Add shallots and sauté until tender

2: Add honey and vinegar to pan. Quickly stain in Chile powder, cumin and broth. Bring to a boil and boil until reduced by half

3: Transfer sauce to a blender and blend until smooth. Season to taste with salt and pepper, stir in cilantro.

4: prepare salmon in desired method,
5: add sauce to salmon and garnish with toasted pecans

Recipe source P90X Nutrition Plan book for the sauce.

#ironside #ironsidemc #ironsidemedievalcombat #aprilnutrition #nutrition #sauce #honey #salmon

Wonderful spaghetti squash- April Nutrition

I have used spaghetti squash many times and I always love how it turns out. The big trick for me is to make sure the counteract the sweetness of squash with the sauces or spices in the rest of the dish.


▪ 1 large spaghetti squash

▪ 5 garlic cloves, minced

▪ 1/2 cup water

▪ 1 chicken bouillon cube, crumbled (a good alternative to salt that gives a fuller body to the filling)

▪ 1 cup heavy cream

▪ 1 cup of Four-Cheese Italian White Cheese Blend (Mozzarella, White Cheddar, Provolone, Asiago)

▪ Fresh thyme

▪ Fresh ground pepper (buy whole peppercorns, the flavor is 300% better when you crack them straight from the pepper mill at the last minute)

▪ Parsley or chives or green onions, finely chopped


Download your Baked four cheese garlic spaghetti squash recipe card with nutrition info!

1. Preheat your oven to 400°F(200°C). Grab your spaghetti squash firmly and chop off the tip and tail. Cut in half length-wise and scoop out the innards and seeds. Place both halves on a baking sheet, maintained by a small foil ring to ensure stability. Sprinkle fresh cracked pepper over each half.

2. In a large bowl, combine minced garlic, heavy cream with 1/2 cup water, crumbled bouillon cube, chives, and fresh thyme. Mix well.

3. Sprinkle a first layer of grated cheese in the cavities of each squash halves. Divide the cream mixture on top of cheese in each halves, then top with additional cheese.

4. Roast in the oven for 40 to 50 minutes, or until the flesh of the spaghetti squash is very tender when poked with a fork. Remove from oven and serve immediately.

Note: You can cut baking time by half if you’re in a hurry. Put raw spaghetti squash halves face down in a shallow dish with a bit of water. Then microwave for 8 minutes (less or more, depending on the size of the squash). The flesh will be almost cooked through. Proceed with the remaining steps and bake for only 20-25 minutes in the oven.


Making spaghetti squash can be intimidating when you are not familiar. Here are few tips to help you and your family enjoy a tasty, fun food that is packed with lots of healthy ingredients:

  • As the skin can be fairly hard, you can soften it and cut the squash easily by poking 10-15 holes all over the squash with a fork, then microwave for 2 minutes. Cut the squash open being very careful of the heat inside to avoid burns!
  • Generally, you will know that the squash is done because the shell will be soft to the touch.
  • The way the squash grows is concentric, so you’ll get longer strands that come out great every time by scraping side to side as opposed to scraping lengthwise.

#ironside #ironsidemc #ironsidemedievalcombat #aprilnutrition #nutrition #spaghettisquash

1845 N Circle Dr Colorado Springs CO 80909 719-947-2844 info@ironsidemc.org M-Th: 5:30pm-9:00pm Friday: 6:00pm-9:00pm Saturday: 8:00am-12:30 pm